How Fatigue Leads to Injury

A number of studies have found a link between fatigue and a higher incidence of injury. Injuries are more likely to happen at the end of the activity session (rehearsal, performance), at the end of the week, and at the end of the season. An important thing to keep in mind is that “fatigue” can refer to physical or mental/emotional fatigue – and both types can have a negative impact on your body and your performance.

Physical Fatigue

When muscles are overexerted, the ability of the neuromuscular system (the communication network between the nerves and muscles) to produce force through muscle contractions is reduced.  Basically, this means that your muscles don’t work like they’re supposed to when they’re tired.  Not only are the muscles weaker, but the nerve endings in muscles don’t send as many signals to the brain as they usually do.  This can decrease the body’s ability to know where its joints are in relationship to each other.  This sense is known as proprioception and is closely tied to balance.  Now, if you can’t produce as much muscular force as you usually do and your body can’t monitor and subsequently control the alignment and movement of your joints, then you are at a higher risk of injury if you have to perform a challenging physical activity, such as a traveling jump combination in dance.

Muscle fatigue can contribute to injuries within the fatigued muscles themselves, injuries to the joints surrounding these muscles (since the joints are typically protected from some injuries by these muscles), or to the entire body following a slip, trip, fall, or awkward landing.  Typically, muscle fatigue is what contributes to hitting or scraping your shins on the edge of a plyometric workout box toward the end of your workout.

Mental and Emotional Fatigue

Maintaining a high level of concentration takes a great deal of energy. When this high energy demand is combined with a physically-demanding activity, both physical and mental fatigue set in, reducing attention. This reduced attention leads to slower response times, both physically and mentally, which can increase the risk of injury. When slowed response times are combined with decreased neuromuscular coordination (from physical fatigue), the potential for injury can increase even more.

Decreased attention can lead to spacing problems that result in collisions or people being hit or kicked, landing from a jump on something that’s “off-stage” in the rehearsal studio, or forgetting choreography or music, possibly leading to collisions (and embarrassment!).

The Fatigue of Others

Performers rely heavily on each other on a daily basis. Dancers and musical theater actors often perform tasks that require one or more people to physically lift or carry another performer or a heavy prop. In these situations, the physical and mental fatigue of your fellow performers can increase your likelihood of becoming injured. If the person lifting you over their head and walking across the stage or studio is too fatigued to do so, you may be dropped or set down sooner and harder than expected.

Prevention

• Don’t be afraid to speak up for yourself – Obviously, you don’t want to get hurt, but your teacher doesn’t want you to be injured, either.
• Sleep – Get enough restful sleep to help your body recover from the day’s physical and mental stresses and reduce the likelihood of having mental/emotional fatigue the next day.
• Eat nutritiously – Your body needs good fuel to stave off physical and mental fatigue.
• Stay hydrated – Keeping your body hydrated throughout the day will extend your body’s ability to perform physical activities without becoming fatigued.
• Plan – If you want to start a new exercise routine, do so at a time when your performing activities are at a lower level. If you start your workout routine when you’re at the height of your performing activities, you will have a significantly greater risk of developing physical fatigue during your workout, your rehearsal/performance, or both.